ABS – (Do the following exercises as a giant set, rest 1 minute and repeat for a total of 3 sets)

Medicine Ball Twists: on Mat 3 sets x 30 reps

Leg Raises: 3 sets x 20 reps

Bicycles: 3 sets x 30 reps

Cardio – The amount of cardio I do will vary based on my goals. When I am in prep for competition or just trying to lean out, my cardio can range anywhere from 40-80 minutes a day, 4 - 5 days a week. When I am not in prep, I try to keep my cardio to a minimum so I can focus more on maximizing muscle gains. At that time, I typically only do around 30 minutes, 3 days a week.